Depression is an emotion that many people experience at some point. When it comes and goes, there is no reason to worry. But when depression comes and stays, it can become serious and consume every aspect of your life. At this point, some form of treatment is necessary. Antidepressant medications are often used for treatment, but they can come with unwanted side effects. If you want to avoid this path, there are other measures you pursue to relieve depression.
Step 1
Seek behavioral therapy. Cognitive behavior therapy is a type of psychotherapy that you can undergo with a counselor. With this therapy, you replace negative thoughts, feelings and emotions with happy and more positive thoughts and actions. By getting therapy, you can reduce your feelings of hopelessness and create coping strategies for problems that can arise and spark depression.
Step 2
Cut out bad habits. When you are depressed, alcohol can give you a short-term feeling of relaxation, but it is a depressant and it can make your symptoms worse. Avoid using alcohol and any illicit drug that can have a mind-altering effect.
Step 3
Surround yourself with positive influences. If you are depressed, avoid negative people who can cause your symptoms to worsen. Instead, hang out with people who are happy, positive and can offer you support.
Step 4
Get enough sleep. When deprived of sleep, your body can become weak, you can experience fatigue and your brain function will be compromised. All of these variables also can affect your mood and exacerbate depression. Aim for seven to nine hours of sleep a night, recommends the Centers for Disease Control and Prevention.
Step 5
Pursue some form of mind and body activity. Mind and body exercises can help keep your mind occupied and cause you to be more relaxed. Examples of techniques include yoga, tai-chi, meditative breathing and muscle relaxation.
Step 6
Become more physically active. Exercise can offer your body a number of benefits, including weight loss, improved muscle strength, stronger bones and better coordination. And exercise releases mood-enhancing endorphins that can help reduce depression symptoms, according to the Mayo Clinic. Exercise on a daily basis for 30 minutes; do something that you enjoy, such as walking, running, biking, hiking or swimming.
Step 7
Talk to an acupuncturist. Acupuncture is a form of Chinese medicine that involves the insertion of fine-tipped needles into various meridian points on your skin. This treatment is done to relieve symptoms and ailments that you might be suffering from, including depression. Look for a certified acupuncturist in your area.
Step 8
Try a natural supplement. Dietary supplements are made from natural ingredients and are used in place of conventional medicines. According to Dr. David Mischoulon, assistant professor of psychiatry at Harvard University, omega-3 fatty acids, St. John's wort and SAM-e are three supplements that can be effective in treating depression.
